Area 51 and SOB’s will each have F3 Dads workouts for the 2.0’s through the month of June.
Details:
Dates: 6/3, 6/10, 6/17, 6/24
Area 51 – Colonel Francis Beatty Park 9:00-9:45
Lex Luther is F3Dad Q. Lineup: Alf, Lex Luther, Thin Mint, Mr. Brady
SOB – Bull Ring in Ballantyne 9:00-9:45 (Corner of Brixham Hill Ave/Ballantyne Corporate Place)
Honey Bee is F3Dad Q.
2.0’s have a blast at these workouts. Dads do too. Be sure to bring hydration. Spread the word and post with your kids.
After another stellar 3 mile pre-run, we picked up 2 more Pax, and ran around the parking lot to start. A somewhat coherent disclaimer was spoken.
The Thing:
Warm Up
SSH x 10
IW x 15
WM x 10
Mosey to corner of school
Burpees OYO x 25
Mosey to Hoops Court
SSH x 50
Mosey to Playground
Burpees OYO x 25
Mosey to HILL
5 sets of:
Merkins x 10 at bottom
Squat Jumps x 10 at top
Mosey to Football Field
Lunge walk across field x 50 (each leg)
Broad jump back across field x 50
Mosey to front of school
In Plank, Shoulder touches x 50 (each shoulder) IC
5 sets of:
10 Donkey Kicks
10 count wall sit
Leg-Lifts Civilian Count x 50
Full Sit-ups x 50
Cool down around parking lot and circle up for Dealer’s Choice Mary x 10 reps.
Heels to Heaven, 6-inch LBC, Freddy Mercury, American Hammer, Flutter w/ raised arms
THE END
Moleskine:
Has been smaller crowds last couple of weeks here at Arsenal and one of the best pre-runs in all of Charlotte. Hills are what this BRR trainee needs, and Hills are what we got. We even saw a frog on the road. Is that good luck?
In any case, this workout has been called The 500, and includes 50 reps of 10 difference exercises – all while yogging around Indian Land Elementary. We got the Burpees out of the way early. Better to eat your vegetables right away instead of letting them get cold and soggy and Mom is gonna make me eat them anyway…I digress. The choice of workout was confirmed by the chalk drawing of a frog doing jumping jacks at our 2nd stop. The killer on this one was the Hill. Fire Hazard can scurry up that hill like a jackrabbit and was leading most of the workout. That is, until General Underscore showed us his Olympic-level Broad Jumping abilities. Ringer can push out 2 Burpees for every one of the rest of the crew and seems to be over whatever illness he gave to all his MudRun teammates. Soft Pretzel pushed the legwork in his Q last week, so YHC returned the favor today. I would venture a guess that Erector has been among the most consistent attendees at F3 since his 1st appearance a few weeks ago. Way to commit.
Announcements:
· Need for Speed: If you haven’t watched the video (from Tolkien) do yourself a favor and watch it.
· Sign up to Q at Arsenal. Great AO with plethora of choices for workout.
· Post workout announcement. There is a Burpee Challenge for June. Anyone who was here today got in 50. Read the Pre-Blast on Slack.
Thank You to Fire Hazard for the Opportunity to Lead. It is an Honor.
THE THANG
14 showed their mettle to swing their metal at Meathead this morning.
THE THANG
Warm up (Thunderstruck) – burpee for every time “thunder” is said (33 by the way)
Round one (25 secs each)
2 handed swing
Alt swing
Rest x 3
Round two
Goblet squat
Good mornings
Rest x 3
Round three
Upright rows
Overhead press
Rest x 3
Round four
Snatch – R
Snatch – L
Curls
Rest x 3
Round two
Lunge – R
Lunge – L
T bags x 3
Round three
High pulls – R
High pulls – L
Tri press x 3
Finisher
10 swings
10 OH presses
10 upright rows
10 good mornings
10 diamonds x 3
Mary
YE OLDE NAKED MOLESKINE
With the weather last night in our neck of the woods the warm up to Thunderstruck was very apt. In between SSH’s and IW’s and lunges it was a burpee for everytime “thunder” was mentioned. 33 times total so the pax were nice and warm come the KB portion. Lots of supersets today and the temptation to drop the bell was immense. Great job by all today!
19 men gathered in an elementary school parking lot at 5:30 this morning. After what I thought was an excellent disclaimer, we proceeded thusly.
Yog around the front of the school, all the way back around to the field just behind the school. The complaints about the wet ground started right away. Pulling a page from a Tiger Rag workout long ago, the first exercise was to lay down on your stomach, roll to the right, roll to the left. There you go. You’re wet. No more complaining. IW, MC, Slow Squat. Off to the picnic tables.
Partner up. Partner 1 does the exercise at the tables while partner 2 runs hard to the end of the fence along the baseline of that field right there. Flapjack. Repeat for all four fields. Exercises were derkins, dips, step ups and incline merkins. Recover there with some alternating people’s chair (why do we call it that?) and BTW.
To the back field, then get back with your partner. In one end zone, partner 1 does 15 derkins on the other’s back, to midfield for 15 hand-slap merkins, then to the other end zone for 15 full situps. Flapjack for the other partner going back to the start.
Head through the trail (well lit this time of year) to the hill. Sevens on the hill with jump squats at the top, CDDs at the bottom. Recover with Mary. Then up the hill to Old Providence, stopping at each light on the right for 1 burpee, 2 burpees, etc. That sucked.
Jog to the field where we started for AYG sprints to run out the clock. Done
Moleskine
It’s such a polite crowd at Hydra. Other than Spackler’s constant feedback, I didn’t hear much from the PAX. Hops showed up looking like he’d run 13 miles to get to the workout. Nope, just the 1.5 from his house. It’s going to be a long summer. He eschewed the offers for a ride home afterwards though and finished his run.
Announcements:
F3 Granite (New Hampshire) has launched. Send your friends to see Flutie Flakes.
Ghost Runner (aka Stink ‘n Drink) starts back up tonight. ABC at the Arbo at 7:30 for 4 or 6 miles. Then to Vintners to fight off the ladies while enjoying a beverage.
Horsey McHorseArse starts Monday. 5:30 in the Old Bell parking lot of the McAlpine Greenway. If you’re looking to finish off that overuse injury before BRR season gets too far along, that’s the place to do it.
F3 Dads starts this weekend and continues every Saturday in June. Sounds like it’s at Beatty Park at 9:00, but you should probably confirm before you show up.
Awesome weather this morning.
The thing:
Side Straddle Hop x 20
Imperial Walker x 20
Good Morning Nashville x 10
Run to Davie Park
Playground and lap while partner begins called exercise:
Combined 100 Pull ups
Combined 200 Dips
Combined 200 Rock Curls
Combined 200 Merkins
Run back to the beginning
Mary
COP
Moleskin:
Laronda led the mosey back (or should we say sprint). Deep Dish put the hammer down and left the rest of us in the dust.
Thanks to Laronda for taking us out.